Hydration Tips and Recommendations (2024)

Possiblythemost important nutritional intake substance for athletes isWater.For reference purposes, a reliable report published by the Institute of Medicine (IOM) in 2004 suggests thatadult womenshould consume about2.7litersof water each day, whileadult menshould consume about3.7litersper day.Athletes need considerablymorewater than non-athletes !!!

The American Council on Exercise (ACE) recommends these tips for athletes regarding water and additional fluid intake:

• Drink 17-20 ounces of watertwo to three hoursbeforethe start of exercise
• Drink 8 ounces of fluid20 to 30 minutes priorto exercise or during warm-up
• Drink 7-10 ounces of fluidevery 10 to 20 minutes duringexercise
• Drink an additional 8 ounces of fluidwithin 30 minutes afterexercising
• Drink 16-24 ounces of fluid forevery pound of body weight lost afterexercise

On average,femaleathletesshould consume about16ozwater bottles (~8.25) representing4.0liters forwomen. Male athletesshould consume about16oz water bottles (~11.7) representing5.7liters formen.Notably,most of us (athletes and non-athletes) would have a hard time drinking this much water every day. The point is to drinkA LOTof water to keep your body hydratedproperly; especially for sport.

Methods/tools to monitor daily hydration levels:

• Let thirst be your guide
• Urine should be light yellow, even clear (i.e. should look like lemonade, not orange juice), and urination should occur several times each day, every day

For more handy info on hydration, visit the CDC hydration website at:http://www.cdc.gov/healthywater/drinking/nutrition/index.html

Sources:

ATTENTION : All content relating to nutrition herein should be considered general, non-clinical information and guidance. Always consult with your doctor or a professional nutritionist when seekingANY personalized nutrition advice that may significantly affect your immediate and/or long-term health.